logo
BoostcampPNG

Daaaamn Arms

by Mohammed Benallal
2 athletes joined

Program Description

💪🏾🤝💉Huge arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 08, 2025 10:31
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unleash your potential with the Daaaamn Arms program, a comprehensive 10-week journey designed to sculpt and strengthen your upper body. Training five days a week, you'll focus on targeted exercises that maximize arm and back development, featuring a mix of machines, cables, and dumbbells. Each session combines intensity and variety, ensuring you stay engaged while pushing your limits. Get ready to build impressive arms and a powerful back that will turn heads!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
4A
21s (EZ Bar)
2
1
7 reps
6 reps
RPE 9.5
RPE 9.5
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5A
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5B
Hammer Curl
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
3A
Tricep Rope Push Down (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
3B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
4A
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
3
12-16 reps
RPE 9.5
5
Dumbbell Row
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9.5
2
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
2
1
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 9.5
RPE 8.5
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8.5
2B
Narrow Push Up
3
AMRAP
RPE 8.5
3
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Face Pull
3
8-16 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 3
1
Couch Stretch
1 Set
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
10 Reps
12 Reps
@9.5
@9
@8.5
@8
2
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@8.5
@8.5
3A
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
3B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
4A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
4B
Shrug (Dumbbell)
3 Sets
12-16 Reps
@9.5
5
Dumbbell Row
2 Sets
10 Reps
@9
Day 4
1A
Leg Curl
3 Sets
10-12 Reps
@9
1B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@8.5
@8.5
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@8.5
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
5
Seated Calf Raise
3 Sets
10-12 Reps
@9.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@9.5
@8.5
2A
Skull Crusher (Barbell)
3 Sets
10 Reps
@8.5
2B
Narrow Push Up
3 Sets
AMRAP
@8.5
3
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
5
Face Pull
3 Sets
8-16 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9.5
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
4A
21s (EZ Bar)
2 Sets
1 Set
7 Reps
6 Reps
@9.5
@9.5
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
5A
Chest Fly (Machine)
3 Sets
8-12 Reps
@8.5
5B
Hammer Curl
3 Sets
8 Reps
@7.5